1, fattening food
1. Homemade protein milkshake
Drinking homemade protein milkshake is not only nutritious, but also can gain weight quickly. It's best to make your own smoothies, because what you sell outside is often polysaccharide, which lacks nutrition. You can mix milk, chocolate banana nut milkshake, hazelnut chocolate milkshake, vanilla blueberry milkshake and so on. These juices provide about 400-600 calories, and also contain a lot of protein and important vitamins and minerals.
2. Milk
Milk has always been considered as a necessity to gain weight or muscle. It provides a moderate proportion of protein, carbohydrates and fat, and is also rich in minerals such as vitamins and calcium. For people who want to gain more muscle, milk is a good source of protein, which can provide casein and whey protein to help people gain more muscle.
3. Rice
Rice is a cheap, effective and fattening carbohydrate. 1 bowl of rice (165g) provides 190 calories.
This means that you can easily get a lot of carbohydrates and calories just by eating a bowl of rice. However, it is not recommended to prepare rice for a week and then mix it with other foods because it may contain arsenic and phytic acid. Arsenic is toxic to metals, and phytic acid will reduce the body's absorption of zinc and iron. Some rice is rich in arsenic, so it is necessary to choose the kind of rice reasonably.
4. Nuts and nut oil
A small almond contains more than 7 grams of protein and healthy fat 18 grams. Such a high calorie, just as a snack, can quickly provide heat for the body. Nuts can also be added to various snacks or dishes such as fruit juice and yogurt.
5. Red meat
Red meat may be the best food to promote muscle growth. For example, every 6 ounces of steak contains about 3 grams of leucine. Leucine is the key to stimulate muscle protein synthesis, protein. In addition, red meat is rich in creatine and high in calories, so red meat may be the most helpful substance to increase muscles in the world.
6. Potato and starch products
Potatoes and other starchy foods are cheap and accessible sources of healthy starchy carbohydrates. People should try to eat the following foods: quinoa, oats, corn, buckwheat, potatoes, sweet potatoes, pumpkins and beans. It not only helps to gain weight, but also helps to gain muscle. In addition, it can enrich intestinal bacteria.
7. Salmon and oily fish
Salmon and oily fish are important sources of protein and healthy fat. 170g of salmon meat can provide 350 calories, 4g of omega-3 fatty acids and 34g of high-quality protein, which helps to gain muscle and weight.
8. protein supplement
Athletes and bodybuilders who want to gain weight often choose protein supplements. Whey protein supplement is a good choice to gain weight, and the effect is better with strength training. Some people think that whey protein is unhealthy, but some studies have confirmed that whey protein can improve health and reduce the risk of illness.
9. dried fruit
Dried fruit is a high-calorie snack, which can also provide antioxidants and micronutrients. It tastes good, too, rich in cellulose, vitamins and minerals. People who want to gain weight can choose dried fruits and milkshakes to eat together.
10. Whole wheat bread
Whole wheat bread is a good source of carbohydrates, and the combination of eggs, meat and cheese has a better fattening effect.
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Avocados are rich in healthy fat. Compared with other fruits, avocados provide high calories. 200 grams of avocado provides 322 calories, 29 grams of fat and 17 grams of cellulose. Avocados are also rich in vitamins and minerals, making them an excellent choice for gaining weight.
12. Healthy cereals
Healthy grains are an excellent choice for getting carbohydrates, calories and healthy nutrition. But processed grains, such as refined grains and high-sugar grains, should be avoided.
13. cereal bar
Healthy cereal bars on the market can effectively gain weight as snacks. Can be combined with other protein, such as yogurt, boiled eggs or protein milkshake.
14. Dark chocolate
Dark chocolate provides a lot of antioxidants and contains high calories. 100 grams of dark chocolate contains about 600 calories and is also rich in trace elements such as magnesium.
15. Cheese
Cheese can be eaten as a staple food. Like dark chocolate, it is high in calories and fat, and it is a good source for people to supplement protein. And cheese is so delicious that you can easily get hundreds of calories by adding it to your dish.
16. Egg
Eggs are one of the healthiest foods to promote muscle growth on earth. In fact, almost all beneficial nutrients can be obtained from egg yolk. As long as you are not allergic to eggs, you don't have to limit your intake. You can eat three eggs a day. In fact, many athletes eat six or more eggs every day.
17. full-fat yogurt
Full-fat yogurt can provide a balanced protein, carbohydrates and fat. Yogurt and fruit can be eaten together. Choosing yogurt and cereal for breakfast helps to gain weight.
18. Healthy fats and oils
Health oils include extra virgin olive oil, avocado oil, coconut oil, etc. When cooking, you only need to add one tablespoon (15ml) of oil to quickly replenish 135 calories. However, processing vegetable oil should be avoided.
2. Exercise to gain weight
1, lift the dumbbell
Lifting dumbbells is a sport that men often practice, which can strengthen the chest muscles, enlarge the chest and make clothes look better.
Step 2 lift your legs
The specific method is: first sit up straight on the stool, lift your legs by abdominal strength, hold for 5 seconds, and return to the preparation posture. You can do three groups a day, each group 15 times. As long as you persevere, you will make your abdomen look strong.
3. wave your hands and build your back
Many men's shoulders are narrow, so it is difficult to support their clothes when wearing them, which seems a bit thin. Then, you must master this action of waving your hand and forcing your back. The specific method is: standing on the open space and holding dumbbells; At this time, the knee joint is slightly flexed, chest and hips are lifted, dumbbells are lifted with your back strength, and shoulders are adducted. You can do three groups a day, each group 15 times.
Step 4 push-ups
Do you have such a question: Many people use push-ups to lose weight, will they gain weight? In fact, exercise is to make your figure symmetrical. Fat people use exercise to lose weight, while thin people use exercise to gain weight, and finally reach the point where your figure is balanced and fit.
5, explosive sprint
Explosive sprints can exercise your muscles and make you gain weight quickly. Note: Don't run for a long time, it will consume your strength. This is why sprinters are generally burly, while long-distance runners are thinner.
6, chest expansion exercise
Breast enhancement can effectively shape your upper body muscles and eventually form a beautiful inverted triangle figure for men. The specific method is: spread your legs shoulder width apart, hold the dumbbell or mineral water bottle filled with water with both hands, lean forward slightly, and lift the dumbbell or mineral water bottle up and down to your chest, repeatedly.
7. Walk with your arms up
In fact, walking is the best way to shape a perfect figure. When walking, you can effectively change the thin image of the upper body by closing your abdomen and lifting your arms and focusing your whole body on the upper body.